Cherry pie is a delightful dessert that’s loved by many, and this diabetic-friendly version ensures that everyone can enjoy it without worry.
By using sugar substitutes and a low-carb crust, this recipe maintains the classic taste while being mindful of blood sugar levels. Here’s a simple and tasty recipe for you to try:
Ingredients
• 5 cups of fresh cherries, pitted
• Zest and juice from one large lemon
• 1/2 teaspoon almond extract
• 1/2 teaspoon vanilla extract
• 1/4 cup keto confectioners sweetener
• 1/2 teaspoon xanthan gum
• 1 1/2 cups almond flour (for crust)
• 1/4 cup butter, melted (for crust)
• 1/4 cup keto confectioners sweetener (for crust)
Instructions
Preheat your oven to 375°F (190°C).
For the crust, mix almond flour, melted butter, and sweetener.
Press the mixture into a pie dish and bake for 10 minutes.
In a saucepan, combine cherries, lemon zest, lemon juice, almond and vanilla extracts, and sweetener.
Cook over medium heat until the cherries release their juices.
Sprinkle xanthan gum over the cherry mixture and stir well until thickened.
Pour the cherry filling into the pre-baked crust.
Bake for an additional 25-30 minutes or until the filling is bubbly and the crust is golden brown.
Indulge in the rich, nutty flavors of a Southern classic with this sugar-free Pecan Pie recipe, perfect for those managing diabetes or anyone looking for a lower-carb option.
This pie offers the same delicious taste and satisfying texture as the traditional version, but without the added sugars, making it a guilt-free treat for any occasion.
Ingredients
• 1 unbaked pie shell (9-inch)
• 1 cup sugar-free syrup (such as a sugar-free maple-flavored syrup)
• 1 cup granulated sweetener (like erythritol or stevia blend suitable for baking)
• 3 large eggs
• 2 tablespoons melted butter
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1 1/2 cups pecan halves
Instructions
Preheat your oven to 350°F (180°C).
In a large bowl, whisk together the sugar-free syrup, granulated sweetener, eggs, melted butter, vanilla extract, and salt until well combined.
Stir in the pecan halves and pour the mixture into the unbaked pie shell.Bake for 40-50 minutes, or until the filling is set and the pie is golden brown.
Now you can enjoy the tangy and refreshing taste of Key Lime Pie without the worry of blood sugar spikes.
This sugar-free version is perfect for those managing diabetes or anyone looking for a healthier dessert option.
Made with natural sweeteners and fresh ingredients, this pie offers all the zesty flavor of the classic treat, while being mindful of your dietary needs.
Ingredients
• 1 9″ pie crust, baked (traditional or graham cracker crust)
• 3 large eggs
• 1 cup granulated natural sweetener (such as Stevia, Erythritol, or Monk Fruit)
• 1 cup half & half
• 2 Tbsp. cornstarch
• 3/4 cup key lime juice
• 1 Tbsp. finely grated lime zest
• 1/8 tsp. salt
• Whipped cream (sugar-free)
Instructions
In a medium saucepan over medium heat, whisk together eggs, natural sweetener, half & half, cornstarch, key lime juice, lime zest, and salt until thickened.
Cool the mixture and then add it to the baked pie crust.Garnish with sugar-free whipped cream and refrigerate for at least 3 hours before serving.
For a typical serving size of 1 piece (1/8 of a 9″ dia pie), the nutritional values are approximately:
• Calories: 200-300 kcal (varies based on the type of natural sweetener and crust used)
It’s a crisp autumn afternoon, the aroma of freshly picked apples and warm spices wafting through your kitchen.
As you gaze out the window, admiring the vibrant hues of the changing leaves, you feel inspired to bake a cozy, comforting dessert that captures the season.
These Apple Turnovers, made with wholesome ingredients like almond flour, naturally sweet apples, and natural sweeteners such as allulose or monk fruit extract, are the perfect treat for those managing diabetes.
The natural sweeteners provide just the right amount of sweetness without raising blood sugar levels, making these turnovers a guilt-free indulgence.
They’re also perfect for sharing with loved ones, perhaps alongside a mug of steaming apple cider or a scoop of sugar-free vanilla ice cream.
These turnovers are proof that with a few clever ingredient swaps, you can create delicious and satisfying desserts that allows you to enjoy sweet tasting dessert without compromising your health.
Ingredients
For the almond flour pastry:
– 2 cups almond flour
– 1/4 cup allulose or monk fruit sweetener
– 1/4 tsp salt
– 1/4 cup cold unsalted butter, diced
– 1 large egg
– 1 tsp vanilla extract
For the apple filling:
– 2 cups diced apples (such as Honeycrisp or Granny Smith)
– 2 tbsp allulose or monk fruit sweetener
– 1 tsp ground cinnamon
– 1/4 tsp ground nutmeg
– 1 tbsp lemon juice
– 1 tbsp unsalted butter
For the egg wash:
– 1 large egg
– 1 tbsp water
Instructions
1. In a large bowl, whisk together the almond flour, sweetener, and salt for the pastry.
2. Using your fingers or a pastry cutter, work the cold butter into the almond flour mixture until it resembles coarse crumbs.
3. In a small bowl, whisk together the egg and vanilla extract. Add this mixture to the almond flour mixture and mix until a dough forms.
4. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.
5. In a medium saucepan, combine the diced apples, sweetener, cinnamon, nutmeg, lemon juice, and butter for the filling. Cook over medium heat, stirring occasionally, until the apples are tender and the liquid has thickened, about 10-15 minutes. Set aside to cool.
6. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
7. On a surface dusted with almond flour, roll out the chilled dough to about 1/8-inch thickness. Using a 4-inch round cookie cutter or a small plate as a guide, cut out circles of dough.
8. Place a spoonful of the cooled apple filling in the center of each dough circle. Fold the dough over the filling to create a half-moon shape, pressing the edges together to seal. Use a fork to crimp the edges, if desired.
9. In a small bowl, whisk together the egg and water for the egg wash. Brush the egg wash over the top of each turnover.
10. Place the turnovers on the prepared baking sheet and bake for 20-25 minutes, or until golden brown.
11. Allow the turnovers to cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.
12. Serve the turnovers warm or at room temperature. Store any leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.
You’re enjoying a cozy, quiet morning at home, the first rays of sunlight filtering through your kitchen window as you sit at your table, cradling a steaming mug of coffee.
Beside your cup rests a plate of freshly baked Chocolate-Dipped Almond Flour Biscotti, their crisp, golden edges and rich, dark chocolate coating beckoning you to take a bite.
As you dunk a biscotti into your warm beverage, you can’t help but smile, knowing that these delightful treats are not only satisfying but also crafted with wholesome ingredients like almond flour and natural sweeteners, making them a perfect indulgence for those managing diabetes.
The biscotti’s delicate crunch gives way to a tender, slightly chewy center, the nutty notes of almond flour harmonizing perfectly with the deep, decadent flavor of the chocolate. Each bite is a moment of pure bliss, a delightful respite from the day’s responsibilities.
These Chocolate-Dipped Almond Flour Biscotti are proof that with a few simple ingredient swaps, you can create delicious and satisfying treats that align with your health goals, allowing you to savor life’s little pleasures without compromise.
Ingredients
For the biscotti:
– 2 cups almond flour
– 1/2 cup allulose or monk fruit sweetener
– 1 tsp baking powder
– 1/4 tsp salt
– 2 large eggs
– 1 tsp vanilla extract
– 1/2 cup sliced almonds
For the chocolate dip:
– 4 oz sugar-free dark chocolate, chopped
– 1 tsp coconut oil
Instructions
1. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together the almond flour, sweetener, baking powder, and salt.
3. In a separate bowl, beat the eggs and vanilla extract until well combined.
4. Add the wet ingredients to the dry ingredients and mix until a dough forms. Fold in the sliced almonds.
5. Divide the dough in half and shape each half into a log, about 10 inches long and 2 inches wide, on the prepared baking sheet.
6. Bake for 25-30 minutes, or until the logs are golden brown and firm to the touch.
7. Remove the logs from the oven and let them cool on the baking sheet for 10 minutes.
8. Using a serrated knife, cut the logs diagonally into 1/2-inch thick slices.
9. Place the slices cut-side down on the baking sheet and return them to the oven. Bake for an additional 10-15 minutes, or until the biscotti are crisp and lightly golden.
10. Remove the biscotti from the oven and let them cool completely on a wire rack.
11. To make the chocolate dip, melt the chopped sugar-free dark chocolate and coconut oil in a double boiler or the microwave, stirring until smooth.
12. Dip one end of each biscotti into the melted chocolate, then place them on a parchment-lined baking sheet to set.
13. Once the chocolate has hardened, store the biscotti in an airtight container at room temperature for up to 1 week.
With its tart, juicy flesh and stellar nutrient profile brimming with vitamins and antioxidants, grapefruit seems like it would be a fantastic choice for diabetes diets.
But is this colorful citrus really as healthy as it seems for people struggling with high blood sugar?
Let’s dive into the pros and cons of enjoying grapefruit so you can make the best decision for your blood sugar and health:
The Pros
Low Glycemic Index – With a GI of only 25, grapefruit has less impact on blood sugar than other fruit. The fiber and acidity slow digestion of the natural sugars.
Hydrating Vitamin C – A refreshing grapefruit packs over 100% of your daily vitamin C, which acts as a powerful antioxidant. Staying hydrated is key for balanced blood sugar.
Fills Fruit Cravings – If your sweet tooth is calling, grapefruit makes a more nutritious choice to fill your fruit quota than high sugar options like grapes or bananas.
The Cons
May Interact with Medications – Grapefruit can negatively interact with several diabetes medications by increasing absorption of the drugs to potentially dangerous levels.
Acidity Aggravates Digestion – Grapefruit’s tartness comes from citric acid, which can irritate the stomach lining or trigger reflux in sensitive people. Any GI distress hampers diabetes management.
May Spike Blood Sugar Still – While grapefruit has a lower GI than other fruit, it can still raise blood sugar significantly depending on portion size and individual response.
The Verdict?
Enjoy grapefruit in moderation being mindful of medication interactions and potential digestive irritation.
Small servings may benefit blood sugar control. But a safer option may be lower glycemic fruits like blackberries, cherries, apples, and pears.
When managing diabetes or insulin resistance, cutting back on carbohydrates is a smart move. But while sweets and sugary treats seem like obvious culprits, there’s another category of carbs that can rapidly spike blood sugar – starchy carbs.
Found in many staple foods we consider healthy, these refined grains, cereals and starches digest quickly into glucose without any balancing fiber. Steer clear of these 4 blood sugar-boosting picks:
White Rice
A bowl of fluffy white rice may seem harmless, but those polished grains are pure carbohydrates. With the fiber-rich bran removed, white rice acts like sugar in the body, causing a rapid spike and crash.
Try cauliflower rice instead – simply pulse riced cauliflower florets in the food processor for a low carb, nutrient-dense substitute.
Instant Oatmeal Packets
While steel cut oats can be diabetes-friendly, the instant and flavored varieties are another story. Packed with added sugars and refined grains that digest too quickly, these morning go-tos will spike blood sugar fast.
Swap for plain rolled oats with berries and nuts added – the fiber will blunt glucose response and the fats help slow digestion.
Crackers & Pretzels
They seem like innocent snacks, but refined flour crackers and pretzels made from white flour break down into straight glucose. Plus, it’s easy to overdo portions with crunchy carbs.
Grab veggie slices and hummus instead – the protein and fiber prevent blood sugar spikes.
Potato Chips
It’s no wonder greasy potato chips lead to carb binges. Those thin slices are basically all starch, almost as dangerous as drinking liquid sugar for blood glucose control.
Baked veggie chips offer crunch without the carbs – try kale or beet versions sprinkled with just a little salt.
When it comes to keeping blood sugar stable, not all carbs are equal.
Be extra cautious with starchy refined grains that can send glucose soaring. And opt for healthier food swaps instead.
That yearning for something sweet…it calls to us, never fully going away.
Whether it’s fresh chocolate chip cookies, a stack of buttery pancakes, or a sleeve of melt-in-your-mouth biscuits, sugar is the siren song we can’t resist.
But giving in to those cravings too often can spur obesity, diabetes, and other health woes.
So here are 5 tips for reining in the sugar addiction monster when it arrives:
1. Eat breakfast – Breakfast is prime time for sugar bombs in the form of cereal, pastries and fruit juice. Get ahead of cravings with protein like eggs, yogurt or nut butter on whole grain toast. Balancing carbs with protein and fat keeps me satisfied.
2. Have high protein snacks on hand – When a sugar craving strikes, having carrot sticks or an apple may not cut it. So keep bags of unsalted nuts, low-sugar protein bars, or plain Greek yogurt dip close to hand so you can calm your cravings without resorting to snacks rich in sugar and starchy carbs.
3. Read labels like an investigator – Sneaky sugar comes in many forms like corn syrup and cane juice. So check every label and avoid products with sugar in the first 3 ingredients. Also bein the guard for hidden sweeteners.
4. Mix up my rewards – We often use sweets as rewards, right? But rewarding yourself with a swim in the pool, a long bath, or catching up with a friend feels just as special. So try to remind yourself food shouldn’t be the only way to treat yourself.
5. Stick to food plans – Meal planning is essential! Having healthy ingredients and snacks ready to go means you don’t grab fast food in a moment of hunger. Keeping a food journal can also helps you stay mindful of every sugary bite.
The sugar struggle is real!
But with vigilance, patience and planning, you can keep addiction and cravings from controlling your life, by taking one sweet-free day at a time.
Heading out to eat when you have diabetes or struggle to control blood sugar doesn’t have to be complicated.
With a few simple menu tweaks, you can still indulge in delicious dining experiences without spiking your glucose levels.
As you peruse the appetizers section at your favorite restaurant, be mindful of these 5 starters that can wreak havoc on health markers.
Bread Baskets – Just Say No
Warm, fluffy bread right out of the oven – what’s not to love? As tempting as it might be, go easy on the bread basket. Especially refined white varieties, as bread breaks down quickly into glucose and sends your blood sugar soaring.
Fried Foods – Skip the Fryer
Anything crispy and golden straight from a vat of oil does look awfully tasty. However, fried foods like mozzarella sticks, french fries and onion rings contain hidden health traps.
Frying adds a tremendous amount of calories and unhealthy fats while offering zero nutrition. Plus, fried fare can really do a number on healthy blood sugar regulation.
Sweetened Drinks – Just One Will Do
When scanning drink options, it’s easy to overlook how much sugar sweet teas, specialty lemonades, sodas and cocktails can contain. The sugar in these sweet sips can easily tally up to an entire meal’s worth!
If you must, have just one sweet drink then switch to water or unsweetened tea.
Cream-Based Soups – Proceed with Caution
What’s wrong with a little creamy soup to start? Rich broths like potato soup, chowders and bisques could contain hidden thickeners like flour or cornstarch. Pair that with dairy and you’ve got a starter that can play games with your blood sugar.
Ask about broth-based soup options for a safer bet.
Cheese Fondue – Share with Friends
There’s nothing cozier than dipping a crispy piece of bread into a pot of ooey-gooey cheese fondue. But all that cheese and bread together can do a number on blood sugar regulation. It is high in saturated fat, sodium, and calories, which can raise blood pressure, cholesterol, and blood sugar levels, as well as cause inflammation and insulin resistance.
As these five starters show, dining out with diabetes or high blood sugar concerns can be confusing and challenging.
But with a few simple food swaps for less carb heavy options, it’s easy to keep levels balanced and still indulge in delicious meals.
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Glenda Thompson
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